Name: Playbook - Brynley Joyner - Week 6 day 5: Upper Body (Back & Bi’s focused)
Uploaded: 2024-03-01T12:58:25.962Z
Duration: 60 min
Description: Week 6 day 5: Upper Body (Back & Bi’s focused)

Darby Brooks

Emma

Sydney

Brooke

Macayla Redmon

- Go heavy! I’m using 15-17.5lbs 
-Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

Circuit 1

-grab the handles and push them down by your side as you move through a squat position!
- Increase speed as comfortable

Skierg

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-press straight up

Dumbbell hammer curl press

- Using a neutral grip, pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats

Neutral grip seated row

Circuit 2

This is your finisher! I like to add a fun Finisher at the end of my work out, to really burn out my last bit of energy!! 

Set a 30 second timer on your phone and do each exercise for 30 seconds! Make sure you take a 60 second rest in between rounds!

Personally, I LOVE practicing handstands for balance, stability, and core strength so I added them here- if you don’t feel comfortable, you can omit that exercise & just do the other two! Hope you have fun with it though😚

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

-find a spot with a little room in the wall
-practice kicking up onto the wall and holding your hand stand trying to engage your core while doing it! 
-if you feel comfortable move away from the wall and practice holding it without the wall afterwards

Handstands

Fun finisher round!!!🔥🔥

Week 6 day 5: Upper Body (Back & Bi’s focused)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 6 day 5: Upper Body (Back & Bi’s focused)

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